CrossFit On Track – CrossFit
Deadlift (5-5-3-3-1-1-1; start at 70% and build)
Metcon (Weight)
Strength
Primary: Pendlay Row
4 x 6-8; all heavy
– between sets, do 15-20 GHD Sit Ups
Secondary:
5x
8-12 Reverse Grip Bentover Row
10-15 Evil Wheel
Tertiary:
3x
Max Chin Ups
12 Ring Row
21 American KB Swings
– rest 2 min
3x
Max Widegrip Pull Ups
12 Bentover Reverse Flye
21 Bentover DB Row
– rest 2 min
Metcon (No Measure)
Conditioning
Primary:
16 min AMRAP
500m Row
15 Burpees
Secondary:
12 min AMRAP
15 Ring Row
15 KB Swings
15 Hollow Rocks
Tertiary:
10 min x
Alternating Turkish Get Ups
